After a largely successful meet this weekend (PB in 200 back by 3 seconds) my coach admonished me for a largely ineffective SDK. Seems as though I don't engage my core enough, am kicking more from the knee than the torso. He has suggested strongly (shall we say expected?) that I do some shooters at most practices, e.g. 6X25.
Here's my questions: what ratio of SDK to rest are you using for shooters? How many do you do in a set? With or without fins?
I am doing them with Zoomers, doing each 25 in about :17 to :19, with an interval of :45. I pushed the hypoxic envelope pretty hard this week as I started doing a set of 6. My 12 year old thinks I'm a wimp, I'd like to think I can salvage my ego.
Parents
Former Member
Coaches are great. Another example:
My coach noticed today that while doing shooters with fins, I was still working harder from the legs and not enough from the torso. He advised shooters WITHOUT fins. This will be harder, of course, but I'm sure with fins on I was just cranking my lower legs.
He also suggested the following. 6X25, repeat as often as you want. First 2 easy swim, approx :30. Then next 4 shooters on shortest sustainable interval. Use 2 easy 25s as active recovery.
I did 2 sets, doing the shooters without fins on :40. Made 'em, could go faster.
Coaches are great. Another example:
My coach noticed today that while doing shooters with fins, I was still working harder from the legs and not enough from the torso. He advised shooters WITHOUT fins. This will be harder, of course, but I'm sure with fins on I was just cranking my lower legs.
He also suggested the following. 6X25, repeat as often as you want. First 2 easy swim, approx :30. Then next 4 shooters on shortest sustainable interval. Use 2 easy 25s as active recovery.
I did 2 sets, doing the shooters without fins on :40. Made 'em, could go faster.
